Quinoa and Herbed Vegetable Medley

Name: Quinoa and Herbed Vegetable Medley
Prep time: 10 min
Cook time: 25 min
Yield: 10
Ingredients: 1 cup quinoa, rinsed and drained; 2 cups water; 1 medium carrot, peeled and diced; 1/2 medium yellow bell pepper, diced; 1/2 medium red bell pepper, diced; 1/2 medium yellow squash, diced; 1 tablespoon olive oil; 1/2 teaspoon salt; 1/4 teaspoon freshly ground black pepper; 2 tablespoons fresh parsley, chopped; 2 tablespoons fresh basil, chopped

Nancy, a pioneering nutritionist, developed this recipe for clients who sought a nutrient-rich, low-histamine side dish. She chose quinoa for its health benefits and included a medley of vegetables and herbs to ensure appealing flavors. This dish has since become a hit, not only among her clients but also within her family.

Prep Time10 minutes
Cook Time25 minutes
Servings1 Person

Why suitable for low histanmine diet

Quinoa and Herbed Vegetable Medley is suitable for a low histamine diet because none of the ingredients used are known to have high histamine levels. It consists of quinoa, a variety of fresh vegetables, and fresh herbs – all of which are considered to be low-histamine foods. It is also gluten-free, dairy-free, vegetarian, and vegan, making it suitable for those with various dietary needs or preferences.

Ingredients

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1 cup quinoa, rinsed and drained

2 cups water

1 medium carrot, peeled and diced

1/2 medium yellow bell pepper, diced

1/2 medium red bell pepper, diced

1/2 medium yellow squash, diced

1 tablespoon olive oil

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 tablespoons fresh parsley, chopped

2 tablespoons fresh basil, chopped

Instructions

0In a medium saucepan, bring the quinoa and water to a boil. Reduce heat to low, cover, and let simmer for about 15 minutes or until quinoa is cooked and water is absorbed.
1While the quinoa is cooking, heat the olive oil in a skillet over medium heat.
2Add the diced carrot, bell peppers, and squash into the skillet. Season with salt and pepper. Cook for about 10 minutes, stirring occasionally, until the vegetables are tender.
3Combine the cooked quinoa and vegetables in a large bowl. Stir in the chopped parsley and basil.
4Serve warm or at room temperature.

Tipps

Use Fresh Herbs

Fresh herbs lend a wonderful flavour to this dish. Use whatever herbs you love the most, or what is available to you. Basil, parsley, thyme or coriander would all be fantastic.

Cook Quinoa Properly

Remember to rinse your quinoa before cooking. It removes the natural coating of the grain which can make it taste bitter or soapy.

Experiment with Different Veggies

You can add other low-histamine vegetables according to your preference. Zucchini, asparagus, turnips, or parsnips would also make good additions or substitutions.

Nutrition Facts

Calories180
Protein6g
Carbs30g
Fat3g
Fiber4g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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